Comparing Nutrients in 500 calories Cookies, oatmeal sandwich, with creme filling VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Weight per 500 calories

• Cookies, oatmeal sandwich, with creme filling: 126g
• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Cookies, brownies, commercially prepared, reduced fat, with added fiber?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	34.8% 0.56g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	68.7% 89.2g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	77.4% 56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.6% 3.27g	42.3% 16g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.24% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	2.1% 0.028mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.7μg	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.52% 0.013μg	1.2% 0.029μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.21% 1.26IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.65% 6.8μg	9.66% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.5% 2.36mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	12.2% 85.5mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.54μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	42% 628mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.75% 27.8g	0.97% 36g	3700g per day for Men 19-50 years

Cookies, Oatmeal Sandwich, With Creme Filling VS Cookies, Brownies, Commercially Prepared, Reduced Fat, With Added Fiber Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Cookies, brownies, commercially prepared, reduced fat, with added fiber?

Lets compare vitamin content per 500 calories of Cookies, oatmeal sandwich, with creme filling vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 3.2 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 500 kcal of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 2.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Cookies, brownies, commercially prepared, reduced fat, with added fiber provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B3
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin E
• Both Cookies, oatmeal sandwich, with creme filling as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal sandwich, with creme filling vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 1.4 times more Phosphorus and 1.5 times more Sodium than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 500 kcal of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 1.5 times more Copper and 2.2 times more Selenium than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Cookies, brownies, commercially prepared, reduced fat, with added fiber contain similar levels of Iron and Magnesium per 500 calories.
• Both Cookies, oatmeal sandwich, with creme filling as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 1.6 times more Fat, 1.6 times more Saturated Fat and 2.8 times more Omega 6 than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 500 kcal of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 1.3 times more Carbohydrate, 1.4 times more Sugars and 4.9 times more Fiber than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Cookies, brownies, commercially prepared, reduced fat, with added fiber offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber
• Both Cookies, oatmeal sandwich, with creme filling as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber provide inadequate amounts of Protein in 500 calories.